Beginners must adopt a steady approach in performing their physical activity in order to stay healthy. In the initial stages, even small increases in activity will bring some health benefits. . Due to work commitments, family responsibilities, lack of leisure time and other pressures, people neglect exercising that can lead to various health problems. It is important that work out plans for beginners are achievable goals that provide success, build confidence. and increase motivation. Finding activities and exercise for beginners that can be enjoyed and gaining support from friends and family to become more active are both critical for the beginner as they progress towards reaching the physical activity levels recommended for all healthy adults. These activities can be at home workouts for beginners, gym workouts, sports and recreational activities, yoga and meditation, pilates workouts and zumba.

What is fitness?

In order to lead a healthy lifestyle, regular exercising needs to be a part of your fitness regime. Exercise for beginners include stretching and strengthening of the muscles. The main components include cardiorespiratory fitness, flexibility, muscular endurance, muscle strength and body composition.

Why is fitness important?

Fitness can include gym workout for beginners and muscular endurance, wherein the muscle exerts force without tiring. This is because the body focuses more on the cardiovascular system, ensuring that the muscles receive the oxygenated blood they need to keep functioning. Another important change in muscles that are specifically trained for endurance concerns the different types of muscle tissue – fast twitch and slow twitch fibers. The former gets tired quickly using a lot of energy whereas the latter is considered to be the best for endurance as it does not get tired. Different exercises for beginners will promote fast twitch fibers, slow twitch fibers, or both.Â

What are the different types of exercises for beginners?

 The following activities can be performed under each of the components:

Cardiorespiratory fitness

Ø SwimmingØ Brisk WalkingØ JoggingØ CyclingGym workout for beginners include running and jogging using a treadmill in the gym. This is part of cardio and usually performed as a warm up before performing strength and endurance exercises. Cycles are also installed in gyms for the same. However, outdoor cycling and jogging are better for the overall fitness of the body.

  • Strength Training and Exercise for Beginners

Ø Push up with T spine rotation: This includes a plank position and a push up is performed. It is an exercise for beginners for improving the upper body muscular strength and mobility.Ø Squats: Going side to side performing leg squats for improving lower body strength. It helps in hip mobility, flexibility, glutes and hamstrings.To build muscle and get six pack abs, the individual has to take enough protein and the muscles must be exercised regularly.Â

  • Endurance and Exercise for BeginnersÂ

Ø Beast to Push up: Beast hold followed by a push up helps in improving stamina and endurance. Ø Reverse Plank: Keeping the arms close to the butt and holding your lower body in air for a few seconds. This at home workout for beginners helps in improving endurance and core strength. Â

  • Pilates Workouts

Pilates focuses on achieving strength, balance and focus by performing various exercises such as spine twist, rolling like a ball, Leg Pull Front, Half Roll Back, Breast stroke prep and Ab Prep. Pilates has approximately 25 workout for beginners. Pilates has 6 main principles which includes Fluidity, Breath, Precision, Centre, Control and Concentration. There are two main types of Pilates: Classical and Contemporary. Classical Pilates is done with the help of a mat only whereas Contemporary Pilates is performed with the help of a mat as well as other equipment such as Yoga brick, thera band, small ball, big ball among others. Adding a piece of equipment adds variety and variations to this exercise for beginners.

  • Yoga & Meditation

Yoga is a form of practice which focuses on all three aspects of growth- Physical, Mental and Spiritual. There are many schools of Yoga- Classical, Iyenger, Sivananda and many other types. However the features of strong focus and regulated breath are the same across all types. In yoga, there are many Sthool (outer) and Sookshma (inner) exercises that ensure full body fitness. The Surya Namakar, which is a sequence of 12 body postures is still one of the most popular workouts chosen by beginners and advanced level practitioners. Pranayama and Meditation are an integral part of yoga. Pranayama means working in the dimension of prana. It includes various kinds of Pranayama such as Sheetli Pranayam, Naadi Shodhan Pranaayam, Anulom-Vilom, Ujjayi Pranayam, Surya Bhedi Pranayam and many others. Meditation is an exercise for beginners that involves Mindfulness or focusing the mind on one object, thought or activity. There are different types of meditation- Zan meditation, Kundalini meditation among others.Â

  • Zumba

Zumba is an exercise fitness program developed by Columbian Dancer and Choreographer Alberto Beto Perez during the 1990's. It involves grooving to loud and attractive music at both slow and fast pace. It works on the concept of HIIT (High intensity interval training) which involves exercise for beginners in a fast as well as slow pace alternatively. This helps build stamina as well as lose weight. Zumba has different types such as Basic, Strong, Aqua and many others. Strong by Zumba focuses on toning muscles whereas basic zumba focuses on cardio activity.Â

Step by step guide to start exercise for beginners to fit in your day to day life

  • Burpees with tuck jumps: This is a full body workout and an exercise for beginners involving your arms. chest, legs, abdomen, back and the jump helps in increasing the heart rate. This is both strength and conditioning.
  • Lateral High Knees: Regular movement of the legs involving bending of knees and going from side to side. This is an exercise for beginners at home
  • Yoga as an exercise for beginners helps everyone- from professional practitioners to beginners- anyone can easily perform a Yoga Workout.

What are the benefits of exercises?

  • Surya Namaskar is an ideal exercise to increase stamina and flexibility.
  •  Pilates as a form of exercise for beginners has various benefits such as Weight loss, muscle gain, flexibility, stretching, strengthening of muscles, better blood pressure readings, controlled cholesterol levels, better awareness, better body posture among other benefits. Pilates also helps in flattening the stomach and tightening buttocks and thighs. It also helps in improving one's sex life.Â

Disadvantages of Exercises?

Excess of anything is bad. None of the exercises should be performed in abundance and there has to be a balance. Exercise for beginners can include the above mentioned exercises but it is important to warm up before performing them. Intensity of workout routines for beginners should be increased gradually and it is recommended to consult experts for the same.Â

What to eat after exercises?

Exercise for beginners at home must be supplemented with a healthy and nutritious diet which is rich in carbohydrates, protein and fat. Some of the options are chicken, eggs, meat, pulses and vegetables. Fruits and vegetables are rich sources of vitamins, minerals and fibres that are also an essential part of a good diet.

Is it effective to do exercises at home?

All the exercises for beginners at home performed to improve strength and stamina, endurance, pilates, yoga and zumba can be performed at home. While cardio exercises such as jogging and cycling are more effective when performed outdoors, exercises meant for home are extremely effective to keep the body fit.

What to do post exercises?

Stretching and cooling down post exercises is a must. It relaxes the body and prevents it from becoming fatigued.

What is the right age to do exercise?

There is no right or wrong age for exercising. However, it is important to define the training load according to age to prevent injuries.

What are the equipment and accessories required for doing exercises?

Most of the exercises are free body weight exercises requiring no equipment and could be performed at home. Cycling and jogging at home would require a treadmill and a cycle.

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